2020-11-12 WOD


Today’s WOD is a 12 min Amrap with an ascending ladder of repetitions in Kettlebell swings and Box jump overs. Focus is on hip power and keeping the posterior chain engaged throughout the full workout. Choose a KB weight that you think you can hold onto for each round remembering your grip will be challenged in the later rounds.


  • Mobility

  • Glute Roll

  • Squat w/ T-spine rotation

  • Banded Spidermans

  • Banded Pigeon

  • Activation

  • SLRDLs

  • Glute Bridges

  • Daisy pickers


Amrap 12:

3-6-9-12, etc Increasing by 3 reps each round

Kettlebell swings

Box jump overs




47 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the